Author Archive 49er

Test Backblast with Pictures

Date: 2024-01-26 AO: general Q: Moneyball PAX: Slackbot, GitHub, PAXminer FNGs: None COUNT: 4 Just a test…

Twitch, Merk & Burp

18, including 1 FNG posted at Fast Twitch at 0515 this am for YHC’s Fast Twitch VQ.

The Thang:

-Warm up: YHC recited the F3 disclaimer.

-1/2 mile burpee run to Davie Park.  Complete 7 burpees each time whistle is blown. YHC Lost count but  56 burpees completed according to Alf’s calculation.

-Circuit work: Run 1/4 mile to back parking lot and complete 40 mountain climbers and 20 CDD’s. Run back to transition  area and complete 40 Freddie Mercury’s (elbow must touch opposite knee). Run 1/4 mile to playground and complete 20 decline merkins and 15 pulls or modify knees to chest.  Run back to transition area and complete 40 FM’s.  Rinse and repeat as  until time is called… approx 30 mins.

-Merkin run to Rea Rd (audible called and run shorten to Cary Ridge Dr.) Complete 10 merkins when whistle is blown.  YHC lost count but somewhere around 60 merkins completed…..Just trying to helpout the Pax doing the 10k merkin challenge… you’re welcome!

-1.6 mile run through the hills for Raintree back to SCMS parking lot.  Lead pack completes merkins at each of the 4 stop signs until entire pax arrive.  40 to 80 merkins.  No need to thank me twice…

Moleskin:

-It has been 5 months since YHC’s last Q’d an F3 workout and the first time every Q’ing FT.  I knew the bar was set high so I had to bring out the “big gun”…aka the whistle.  Always a crowd pleaser!

-Bugeater must have been hitting the Billy Blanks Jr “Dance With Me Cardio Fit” workout in his garage during his hiatus from F3.. he was killing it out there!  Nice work war buddy!

-Frasier as usual was in the lead and almost lapped the entire field during the circuit work.

-A lot of mumble chatter when YHC called for the merkin run to Rea Rd.   YHC conceded after conferring with Mr Brady about 1.6 mile run back and amount of time remaining.

-Welcome FNG Niles -Chris P. and t-claps for picking Fast Twitch as his first ever F3 post today.   Frasier demonstrated “no man left behind” and circled back to finished the final run in along side him…hence the nickname Niles.  Hope to see you in the gloom again soon and way to finish strong!

Announcements:

-Last F3 Dads this weekend.  Header Q

-Check with Champagne and Chelms for upcoming turtoring opportunities.

 

 

 

F3 Golf – Go Time

UPDATE:  Pairings can be found HERE.

The First Annual F3 Golf Tournament is upon us.  Details and logistics are below.

SPONSOR APPRECIATION


First, we wouldn’t be able to do this without the generosity of our sponsors.  Make sure to thank (and patronize) the Pax who gave generously to make the tournament possible.

 

PRIME SPONSORS – These guys keep you hydrated and your belly full.

  • LUNCH – Jim “Skywalker” Fagan  / Cottingham Chalk Hayes Realtors
  • DRINKS – Robbie “Kickin’ Chicken” Bowers  /  Arcadia Homes
  • SNACKS – Basil “Spandex” Lyberg  /  24 Hours of Booty
  • BEER – Nick “Pate” Foy  /  Cavu Wealth

 

EXPO SPONSORS – Stop by and see them on the course.

  • New Path Properties – Jeff “Salt Lick” Johnson
  • East Charlotte Nissan – Spencer “Booty” Lueders
  • Time Warner Business Class – via Andrew “Gump” Birch
  • Let Me Run – Todd “Halfpipe” Wilson

 

HOLE SPONSORS

  • Barton Contraction Corporation / Barton “Hoffa” Ward
  • Billingsville Elementary Afterschool Tutoring
  • Young Life Fall Mud Run
  • John “Greyhound” Spikes (3x Respect A51 Pax)
  • Area 51 – Death Valley Pax
  • Area 51 – Hydra Pax
  • Alex “Calloway” Browning / American Security Mortgage
  • Area 51 – Rebel Yell / Spackler’s Delight, Inc.
  • Area 51 – Skunk Works Pax
  • Big Sky Associates / John “Belk” Dillard
  • teamSPEARHEAD & GRC Class 943
  • Jim “Skywalker” Fagan / Cottingham Chalk Hayes Realtors
  • John “Abacus” Chepul / John Chepul CPA, PLLC
  • Area 51 – Area 51 (the workout) Pax
  • Bulldogs Matter After School Tutoring at AG Middle
  • Wells Fargo / via Mike “Kit Kat” Henry
  • Area 51 and The Fort – 2014 Spring Mud Run Pax
  • Whichwich? Superior Sandwiches / 930 Park Center Dr., Matthews

 

 CASH DONORS

  • Billingsville Afterschool Tutors
  • Bulldogs Matter Afterschool Tutors
  • Wells Fargo (via Mike “Kit Kat” Henry)
  • Skunk Works Pax

 

IN KIND DONORS

  • East Charlotte Nissan – Spencer “Booty” Lueders
  • Justin “Spackler” Gough
  • Mud Gear – Alex “Malkovich” Thrasher
  • Olde Sycamore Golf Plantation
  • Rob “Judge Smails” Harner
  • Scott “Iron Horse” Griffin
  • Barton Contraction – Bart “Hoffa” Ward
  • Taylor Made – Dan and Stacy Reinhardt

 

SWEAT EQUITY

  • AP for help with scraping reports from Pay Pal.
  • OBT for #checkstroker
  • Haywood and Waco for coordination on the F3F side
  • Bananas and Cottonmouth for weasel shaking the 51 Golf Team
  • Bulldog for wrangling the games

 SPREADSHEETS

WHERE:  Olde Sycamore Golf Plantation. 7500 Olde Sycamore Dr. Mint Hill, NC 28227.  704-573-1000

WHEN:  Thursday, May 29, 2014.

  • Check-In begins at 11:00 am. Lunch Provided.
  • Shotgun Start at 1:00 pm.
  • 19th Hole at 5:30-ish – Until.  Come heckle the players as they come in and stick around for THU HH.

FORMAT:  Captain’s choice; low gross and low net.  Details provided on site.

GAMES PACKAGE:  $20 for Mulligan package includes (2) mulligans per pax, one red tee, and one grenade. Details provided on site.  BRING CASH, CHECK or CREDIT CARD.

CONTESTS:

  • Longest Drive:  Hole 12  (also shortest drive hole…)
  • Closest to the Pin:  Hole 4
  • Beat the Pro:  Judge Smails takes all comers on Hole 17.  $5 min – $50 max bet.  If he sticks it closer than you, you’ll get nothing.  And like it.
  • Half and Half Putting Contest:  All pax putt on the practice green at the turn.  $5 entry.  Winner gets half the pot, approx $300.  Other half goes to F3F.  Details to be provided on site.

OTHER

  • Haywood (@Haywood_F3) and Belk (@johndillard) will be Official Event Historians.  Follow them on twitter, use the #F3Golf hashtag.
  • To their credit, Olde Sycamore has a #Cantorre mindset as well.  Except for lightning, we’re playing rain or shine.  So bring your giant umbrellas and muck-a-lucks if you need them.
  • T-Claps to Olde Sycamore in making organization a snap.  If you see Summer tomorrow, give her a shout out.

It’s shaping up to be a big day for F3 Foundation.  Thanks to all the Pax who have contributed, donated, and are playing to make it happen.

Tour de Hydra

19 men braved a cold March morning for a chance to compete in Tour de Hydra.

Warm up:

No warm up was planned but after seeing a few cars still entering the parking lot at 0530 YHC called an audible.  10 burpees on your own.

The Thang:

-Burpee run to Harris Teeter. Complete 5 burpees each time whistle is blown (6 to 8 times).

-Wall work; people’s chair, BTW (extra credit for push ups), people’s chair, wall plank merkins, people’s chair, wall plank mountain climbers.

-Merkin run back to OPE. Complete 10 mekins each time whistle is blown (5 to 7 times).

-LBC’s while Pax wait for everyone to arrive back at OPE.

-Run to playground. Group 1 completes pull ups, group 2-mountain climbers.  Flapjack.

-Run to Snack Shack. Group 1-step ups, group 2 dips.  Flapjack.

-Run to back field. Bear crawl to nature trail entrance.

-Run to hill. Group 1-50 LBC’s. Group 2-runs to top of hill and completes 20 merkins.  Flapjack 2 times.

-Run back to OPE parking lot completing each exercise in reverse order.

-5 MOM, dollys, protractor, SLOW elbow to opposite knee and hold, LBC’s

Moleskin:

-After getting called out by Bugeater in last weeks backblast for not posting or Q’ing Hydra since Halloween YHC started to feel a little guilty about taking an almost 4 month hiatus from F3.  Hey we all need a little break every now and then!  Plus YHC is not the least bit embarrassed to admit that I now hate bitter cold mornings more than ever….Thanks to last year’s SnowRuck!  But it was after I completed my first of 10 not planned burpees on your own that I then remembered why we all come out in numbers at 0530.  The feeling of being back was awesome! #fearthewhistle

-Not much chatter from the Pax as the constant motion kept conversation to a minimun.

-Greyhound is a stud!  74 years old… are you kidding me!!  Give this guy F3 legacy status or something!

-Thanks to whoever directed the way through the nature trail (I think it was Mall Cop).

-It was an honor leading you guys.  Thanks for reminding me why am part of F3.

49er

Oldie But Goodie

24 pax, all wearing long sleeves and some in long pants, kicked off their Wednesday at Death Valley this morning.

The Thang:

-Jog around parking lot.

-25 SSH

-25 Merkins

Partner up for The Gopher: Endurance course covering South Charlotte’s track and baseball fields where Pax “go for” 40ish minutes non-stop.

-The course: Man A runs to baseball fields and completes 20 dips, 20 modified pull ups on hand railings, and 20 LBC’s then runs back to transition area.  Man B runs to football field and then runs one lap around track then back to transition area.  At transition area each team completes a team total of 20 burpees then flapjacks for 40 minutes.

-3 MOM: 25 dollys, 15ish slow Freddie Mercury’s holding elbow to knee for several seconds, 25 flutter kicks.

COT

Moleskin:

-With so many workouts now it is pretty much impossible to come up with new, different and challenging.  So the cold weather presented a great opportunity to dust off The Gopher.  Constant motion keeps you warm.

-It was hard to tell but I believe all pax completed at least 5 laps of the course.  6 laps=3.2 miles

-Strong effort by all pax and t-claps to the team of Haggis and Turkey Leg  for leading the pack.

Announcements:

-Convergence Thanksgiving day at The Rock (Calvary Church).

Greyhound – F3 Legend

19 young men and one 75 year old badass named Greyhound took on Hydra today.

The Thang:

-Jog 2 laps around mini track.

-Alternating wide arm and diamond merkins.

-Jog to transition area (T-Ball field) and partner up.

-Man A runs to bleachers at concession stand and completes 25 dips and 15 wall jumps then runs back to transition area.

-Man B runs to playground and completes 15 pull ups (or knees to chest)  and 25 LBC’s then runs back to transition area.

-At transition area each 2 man team completes a team total of 50 merkins then flapjacks.  Run circuit for 30 minutes non stop.

-Circle up for burpee Jack Webb’s (1 burpee, 4 shoulder presses up to 6, 24).

-6 MOM: LBC’s, dollies, slow Peter Parkers on back, slow bicycle.

-Indian Run back to parking lot for COT.

Moleskin:

-Anyone who has posted at Hydra over the past 2 months or so has been introduced to Greyhound.  He has become a Hydra regular and is one of the toughest and fittest 75 year olds that many of us will probably ever meet.  So as Q this morning I knew that I was going to pick Greyhound to be my partner.  His response to me was “I’ll try my best to keep up with you”.  He did not let me down.  He is not the fastest runner out there, but takes anything the Q’s throw at him and he always pushes himself to the limit as can be seen from the sweat.  When coming into the transition area each time I would tell him how many more merkins we needed to get to 50 and his response to me was “yes sir!” A couple of times he even tried to do more merkins than our team needed!  It’s amazing and inspiring to see a man old enough to be your father and even grandfather to some come out and make his weekly downPAINment.  This morning he even asked what the F3 workout schedule was on Thanksgiving day!  So the the question is… If a 75 year old can post every Thursday… why can’t you (YHC included)?  Take that fartsackers!

-Thanks for the inspiration Greyhound!  Hopefully I can make it another 30 years and will join you for an F3 workout when I’m 75.  See you in the gloom.

-Strong effort out there today by all.  Happy Halloween!

Announcements:

-New Wednesday workout starting next week at Providence Day School.  Double D’s and Bulldog are Q’s.  Check website and Twitter for more info.

-Workout on November 10th honoring the Marine Corps birthday at Myers Park High School.  Gunny will be Q.

 

It Got Emotional

12 brave men agreed to sign their lives away this morning and accept all of the physical and emotional pain that Joust requires.

Warm up: Not one

The Thang:

The workout was to complete AMRAP of each exercise in the amount of time decided by YHC.

Exercises:

1-Burpees in the parking lot (approx. 2 minutes)

2-Run to stadium. Complete 3 trips running up and down stairs then complete 25 dips..rinse and repeat… rinse and repeat…non stop.

3-Complete wall plank merkins alternating regular merkin then diamond merkin (new exercise… needs some work)

4- Jog to end zone. Running end zone to end zone, when whistle is blown drop and complete rock hoppers until whistle is blown again then begin running until whistle is blown then rock hoppers… rinse and repeat non stop for 700 yards.

5-Grandmother Mountain work. Complete 20 LBC’s at top of mountain and 40 mountain climbers at the bottom.  rinse and repeat non stop.

6-Mary workout- From plank position complete Slow Spiderman (aka… Peter Parkers… Thanks Callaway for the clarification….I finally get it!) right knee to right elbow and hold..then left.  Slow Freddie Mercurys  then 30 FM’s at normal cadence.

7- Repeat exercises 1 through 5 in reverse order (in shorter time limits)… #5-40 CDD’s at bottom; ending where we started with burpees in the parking lot.

Moleskin:

-If you have ever posted at Joust you are aware that Charlotte Christian School requires pax to sign a waiver each workout.  Someone finally read some of the waiver aloud this am and the pax got a chuckle that the waiver actaully states that CCS is not liable for physical and emotional distress associated with F3 workouts.

-YHC had not planned to use the whistle this morning, but after receiving and email from Joker yesterday mocking my whistle… I had to bring it out. #addedemotionaldistress.   YHC now has a new found respect for basketball refs who run up and down the court with a whistle in their mouths.  Completing rock hoppers in between running with a whistle in your mouth = added O2 deprivation.

-Not much chatter our there this am; with the exception of Crotch Rocket… I believe (it was dark).  Note to self… crank up the O2 deprivation next time he post!

-Strong effort by all this morning.  Thanks Stone Cold for letting me lead.

Annoucements:

-New Saturday gear workout starting Oct 26th at Elizabeth Lane Elementary.  Bring your kettle bell or some sort of weight.

-Area 51 Christmas Party will be Saturday Dec 7th at Tiger Rag’s house.  Evite was sent out yesterday to all Area 51 pax… see Baracus if you did not get the evite.  TR is looking forward to seeing all 435 pax + spouses celebrate Christmas at his place!  Thanks TR and M TR for hosting.

 

Failure…is a good thing

15 men (including 1 FNG) brought their “A” game this morning to Hydra.

The Thang:

Warm up: There wasn’t one.  At 0530 sharp YHC explained the workout.  YHC calls out exercise and Pax were to complete as many reps as possible (until failure) of said exercise for the amount of time determined by YHC.

Excercises:

1- burpees (2 minutes)

2- run laps around track progressively faster. (2 minutes)

3- run to field for merkin pyramid (YHC’s favorite). Complete merkin and hold at plank position for 5 seconds.  Up to 10 and back down (total of 100 merkins plus 5 second plank=unsavory)

4- run to playground and complete pull ups or knees to chest; then on backs to complete slow bicycle touching opposite elbow to opposite knee.

5-run to wall at concession stand for decline merkins and dips.

6-run to back field. Line up on goal line and bear crawl accoss field until YHC calls out “sprint” then sprint to opposite end of field.  Rinse and repeat.

7-run through woods to Foxworth Lane for some hill work. Complete 30 slow bicycle elbow to knee touches at bottom of hill then run to top of hill and complete 25 wide arm merkins. Rinse and repeat, rinse and repeat, rinse and repeat… and so on and so on.

8-run back to field and repeat exercise #6

9-run to concession stand and repeat exercise #5

10- you get the pattern…

Finish same way we started with 2 minutes of burpees.

Moleskin:

-Failure/AMRAP is a great way to really push the Pax.  It’s you against you; so everyone gets a max workout… well if you were honest with yourself.

-Harley is a bear crawling monster.  He looks awkward and funny but he left the pax in the dust, and I believe bear crawled the entire 100 yards on the first trek across the field.  YHC believes the 2nd, 3rd and 4th rounds he had to take advantage of the sprint.

-Slim Fast is getting faster.  He was tearing up the laps around the track, as well as the hill work on Foxworth.   Definitely Thunder Road ready.

-T-Claps to Greyhound and Philmont.  They defintely pushed themselves and finished strong.  At 73 years old Greyhound is no doubt the biggest stud in F3!

-Thanks Stone Cold for pressuring YHC to join him on the 2.5 mile run in and to The Shore for driving us home after the workout.  SC had planned to run home but changed his mind. Luckily The Shore had a bag of rugby balls for SC to sit on to prevent christening a “sweat seat” in Shore’s car.  YHC knew was was instore and brought a towel for the ride home.

-Great having former Harvard football player Jeff S. nic-named Ivy League join us.  Hope to see you again in the gloom.

Announcements:

-The Shore is Q’ing a 3 to 5 day canoe trip ending at Lake Wylie called F3 Banjo’s in mid November.  Contact him for details

-New workout, Joust, on Friday’s at Charlotte Christian.

Respect The Whistle

39 pax realized that they can fartsack when they are dead and so decided to posted at Kevlar this morning.

Warm up:

There wasn’t one.

The Thang:

-Get in groups of three. Man A runs to rock pile and was supposed to get a manly size rock. Men B and C run to church parking lot and perform partner slap merkins while waiting on man A to arrive with the stone.  Once all pax have arrived man B runs to top of hill and continuously completes 20 merkins then runs down hill and completes 20 LBC’s.  Man C goes to lower parking lot and continuously completes 20 CDD’s and 20 dollys.  Man A completes 10 over head lifts with rock then runs around parking lot with his rock to Man C and hands it off and A and C switch.  Man C completes 10 over head lifts with rock and then runs around parking lot with rock to man B and they switch.  Repeato for 30 minutes.

-Burpee run (.75 miles) around church grounds with rocks.  Pax complete 5 burpees each time YHC blows whistle and each man takes turns carrying the rock for his group.  YHC called and audible here(thanks to Tiger Rag…see moleskin) and decided to take the rocks with us for the burpee run.  YHC lost count of how many times the whistle was blown but it’s fair to say a decent amount of burpees and rock running was completed by all.

Moleskin:

-YHC has the day off work today and planned on fartsacking but couldn’t pass up the chance to lead Kevlar.   YHC is not a morning guy and only for F3 would I roll out of bed before 0500 on my day off.  #thepowerofF3

-The pax were supposed to get rocks that were the size of your head and YHC noticed a couple of rocks were more on the size of a grapefruit, but not my group’s…Chewie lived up to his name and picked one the size of Chewbacca’s head!…Thanks buddy! Zipadee and 49er.

-Once the burpee run was announced Tiger Rag immediately sprinted off toward the parking lot with his group’s rock…not so fast bro! Whistle was blown immediately and an audible was called.  Rocks would not be returned to the pile as planned and instead would now join the pax for the burpee run.  (thanks again TR for the idea…the rock burpee run has been added to YHC’s bag of tricks). Additional burpees were given to the overachieving pax who continued to run ahead of YHC. (TR, Deepdish, Fletch, Radar and seveal others that were not recognizable in the dark).

-Thanks Bulldog for the chance to lead and I hope all have a safe holiday.

 

Announcments:

-YHC is the Area 51 Q for Thunder Road so expect the hard sale to commence after the Labor Day holiday.  It will be an F3 Nation team competition and so far Area 51 has the fewest number of hard commits.  Step up F3llas!  If you post 2 or 3 times a week you can run/walk a half marathon.

-New South Charlotte Friday workout coming soon.  Stay tuned.

-CPR class Sept 14th 0900-1230 at Covenant Day School.  See website. Stone Cold Q

-New 3rd F called After Math starting next Friday at Starbucks at Piper Glenn Trader Joes.  Bush is Q

 

The Wall

24 Pax chose not to fear the three headed monster; unlike two well rested and HDHH socializing brothers who shall go unnamed (Bananas and Fireman ED).

Warm up:

-Jog to field; 25 SSH’s, Merkin pyramid up to 10 and back down holding plank position for 5 seconds after each completion

The Thang:

-Burpee run to Colony Shopping Center (.75 miles) each time YHC blows the whistle the pax drop and complete 5 burpees.  Pax were allowed to modify as needed and the over achievers were given addtional burpees if they passed YHC during the run.  The goal was to keep the pax together. Success.

-Run to wall behind Harris Teeter for wall work: Peoples chair, BTW (extra credit for push ups), one leg people’s chair, wall push ups, one leg people’s chair, decline wall push ups.

-Run to lower parking lot for suicide run; touching each line in parking lot (approx 15).

-Burpee run back to OPE.

-6 MOM; LBCs, protractor, mountain climbers.

-jog to parking lot for plank-o-rama

Moleskin:

-Pax have started to fear the whistle/burpee run was noted by Bananas at HDHH and as evidenced by his fartsacking today.  The individual audibles and modifying options were just the fine tuning this exercise needed to keep the pax together for the .75 mile run.  For those who wanted to push themselves to their limit and for those who needed to take a less intense route…. mission accomplished.

-T-claps to Zipadee for being the only pax that was able to yell out the entire count during the merkin pyramid… although by the end he was sounding like 13 year boy going through puberty.

-Don’t worry fartsackers… you will definitely get a shot at the Hydra Wall.  We’ll be back!

-On the burpee run back to OPE Bugeater, Wolfman and Lost Week were really begging for pain as they continued to run ahead of YHC even as Mall Cop hopelessly warned them not to.  I think the final 10 burpee audible to said pack worked as it appeared that Wolfman was doing knee merkins at the end.

-Nice effort by all.  I hope everyone pushed themselves to the point of failure…that was the intent.

Announcements:

-Check website for Thunder Road Marathon and Half Marathon info.  There is an F3 discount and this will also be a team event this year. Area 51 needs to represent!  HC and sign up today.  Specific workouts and training runs to come.

-New Thursday workout coming soon at Polo Ridge Elementary.  Crabcake Q.

-New Friday 3rd F- The Stand starting on Sept 13th at Panera Bread near Centurion.  Champagne Q